Warm-Up.
Roll the Ropes for 5 minutes.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Support Holds (both top and bottom)
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

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